This is a great recipe to introduce brown rice to your family. It’s easy, requires only a few ingredients, and is packed with nutrients.
Brown rice is considered a whole grain. Whole Grains include the entire grain: bran, germ and endosperm. Most of the nutrition is in the bran and germ which is packed with fiber, b-vitamins, trace minerals, vitamin E, antioxidants and healthy fats.
In contrast, white rice has been stripped of the bran and germ, leaving only the endosperm. The endosperm is mainly carbohydrates and some protein.
Studies have found that a regular diet of whole grains helps attain and maintain a healthy weight, prevents heart disease, cancer and diabetes.
The 2010 Dietary Guidelines for Americans recommend that at least half our grains come from whole grains.
Ingredients:
1 Tbsp olive oil
1/2 small onion
1 garlic clove
1 cup short grain brown rice
2 cups vegetable broth or chicken broth
1 cup cilantro
Directions:
1. Chop the onion into small dice and finely chop the garlic.
2. Heat skillet on medium high and add olive oil. When hot, add onion and cook until translucent. Add garlic and cook for about a minute, stir continuously to prevent burning.
3. Add rice and stir to combine.
4. Pour broth into rice mixture and heat until boiling. Reduce heat, cover and cook for about 3o-40 minutes.
5. Chop cilantro and mix into rice mixture. Add salt and pepper to taste. Enjoy!
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